Category

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Metcon (No Measure) Two point plank 1min Boat pose 1 min 4 rounds Metcon (No Measure) Hanging Knee tucks Ring knee tucks (hold 5 sec @ top) 3×4 Metcon (10 Rounds for time) Ski 1:30/:30 10 rounds Record average 500m
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Metcon (No Measure) Emom 5 200m sprint Metcon (AMRAP – Rounds and Reps) AMRAP 5 Sot-ups x10 Wall walks x2 Rest 5 AMRAP 5 Row 150m 6 burpees over Erg
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Metcon (No Measure) Seated hammer curl (alternating) 4×12 Seated lateral raise 4×8 Metcon (Time) Strict knee tucks x15 Farmers carry 100m Push-ups x15 4 RFT
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Metcon (AMRAP – Rounds and Reps) AMRAP 40 Run 800m 25 KBS 35 dubs 45 sit-ups
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Metcon (No Measure) Plank 1min Side to side knee tucks 10/10 V-up x15 4 rounds Metcon (No Measure) Every 4 min for 24 min Bike 9 cal x15 toes to bar x15 KBS
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Metcon (No Measure) Curls (reverse, Hammer, supernate) 3×10/10/10 Skull-Crushers (barbell) 3×10 Superset these two Metcon (AMRAP – Reps) Tabata KB Clean and Jerk (from Hip) Suitcase Deadlift (same side as c&j) Switch arms. 8 rounds each arm (16 total)
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Metcon (No Measure) Front/45/lateral raise 3×10/10/10 DB Row 3×10 Metcon (Time) Run 1k Bike 2k Run 1k
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Metcon (No Measure) Lat Pull-down Lateral Raise 4×12 (super set) Seat Row seated Press 3×12 Metcon (AMRAP – Reps) 1 min Intervals KB SDLHP Kness to elbows assault bike med ball slams rest 3 rounds
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Metcon (No Measure) Skull crushers (db) Incline hammer curls 4×8 Lateral raise 3×12 Metcon (Time) 70 burpees 6″ target 60 sit-ups 50 KBS 40 pull-ups
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Metcon (No Measure) Aerobic Capacity 30min 400m run 20 DB Thrusters 35/50 20 Box Jump Overs
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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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